Diabetes is a long-term illness in which the body has trouble controlling blood sugar levels. If untreated, diabetes can cause major consequences. Controlling blood sugar is essential to preventing these health hazards. However, modifying one’s lifestyle can significantly lower the likelihood of acquiring diabetes for those who are at risk or seeking to avoid its start.
Moderate exercise, such as walking or cycling, can have a significant impact; it doesn’t have to be strenuous. In addition to exercise, several lifestyle modifications can lower the risk of diabetes and its related complications, including kidney damage, neurological problems, and heart disease.
Tips for avoiding type 2 diabetes:
Develop a habit of exercising: On most days of the week, try to get in at least 30 minutes of exercise. Being active, whether it be swimming, jogging, or walking, enhances your body’s capacity to process glucose. It’s okay to start off slowly, particularly if you’re not used to working out, but the secret to long-term success is to increase your activity level gradually.
If required, reduce your weight: Even a modest weight loss can have a big effect on your risk. It may be possible to postpone or avoid type 2 diabetes by losing 5–7% of your body weight. For instance, decreasing merely 4–6 kg could have a significant impact on your health if you weigh 90 kg.
Consume a healthy, balanced diet: Preventing diabetes requires a diet that is nutrient-dense and well-rounded. Eat less processed food and sugary snacks and more nutritious foods, such as whole grains, lean meats, and an abundance of veggies. While drinking water instead of sugary drinks might help cut down on needless sugar intake, eating smaller amounts can assist control calorie intake.
Keep an eye on your blood sugar levels: It’s important to periodically check your blood sugar levels if you have a family history of diabetes or high blood pressure. By identifying any abnormalities early on, you can take preventative action before the condition worsens.
Put getting enough sleep first: Sleep is essential for preserving general health. Insufficient sleep can lead to insulin resistance and weight gain, both of which raise the risk of diabetes. To keep your body in balance, try to get seven to eight hours of good sleep every night.
